Cinnamon and pecan breakfast bars

PER SERVING: 116 cals, Protein 2.9g, Carbs 9.6g

Prep 15 mins • Cook 10 mins

these versatile, nutty, high-fibre bars are ideal as a breakfast when you are out and about. You could also crumble them into a bowl with 1-2 tablespoons of full-fat yoghurt — but remember to add the extra calories to your tally.

MAKES 12

• 3 medjool dates, destoned and cut into small pieces (approx 55g)

• 1 tbsp coconut oil

• 1 tbsp vanilla extract

• 100g rolled oats

• 35g mix of pumpkin and sunflower seeds

• 10g dried cranberries

• 50g pecan nuts, roughly chopped • 2 tsp ground cinnamon

• 1 level tbsp chia seeds

• 1 medium free-range egg

PREHEAT the oven to 200c/180c fan/ gas 6 and line a 20cm square baking tin with baking parchment. Place the dates in a deep bowl with the coconut oil and 100ml boiling water. Leave the dates to soften for 5 minutes.

Add the vanilla extract and blitz with a stick blender until smooth.

In a separate bowl, mix together the oats, mixed seeds, cranberries, pecan nuts, cinnamon and a pinch of salt. Add the chia seeds to the date mixture, then stir this into the dry mixture. Add the egg and mix so that everything is thoroughly combined. Transfer to the prepared baking tin and press the mixture down firmly with a spatula. Bake in the oven for 10 minutes.

Remove from oven and cut into 12 squares. Leave to cool in the tin.